Sunday, October 23, 2011

Sardines Fried Brown Rice (沙丁鱼炒糙米饭)


Sardine?  Have you been eating enough of this?  I certainly not!  But I would love to include it more into our diets.  Sardine in tomato sauce or spicy tomato sauce is very popular in South East Asia, I remembered my mom cooked it for us pretty often, according to her, it was packed with calcium and thus good for our bone.  Sardine is actually another power food because not only it's good to our bone, it's good to our heart and overall health as well.  It has the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels.  It's an excellent source of Vitamin B-12 (promote hearth health), Vitamin D (aid in calcium absorption), phosphorus (strengthen bone matrix), selenium (antioxidant), protein and niacin (vitamin B3).

You can also buy sardine packed in water or olive oil.  I just preferred it packed in tomato sauce, tastier to me.  Anyway, for this recipe I recommended one packed in tomato sauce as the flavor goes well with the chili sauce.  If you don't have chili sauce, you can substitute it with ketchup.  This is definitely one bowl of healthy and nutrients packed brown rice!  Hope you enjoy this as much as we did.



Ingredients:

  • 2 (3.75oz) Chicken of the Sea sardines in tomato sauce (or any brand)
  • 3 Tbsp. Maggi hot chili sauce
  • 2 large eggs, season with iodized salt, pepper, garlic powder and dried parsley, beaten to mix, set aside
  • 6 cups cooked brown rice
  • 2 cloves garlic, minced
  • 1/2 yellow onion, chopped
  • 1 cup of frozen mixed vegetable
  • 1 Tbsp. toasted sesame seeds (optional)
  • 1 tsp. cane sugar
  • Iodized salt and black pepper to taste

Method:

1.  In a heated wok, add cooking oil of your choice.  When hot but not smoking, add in beaten eggs.  Stir-fry and break out the omelet in pieces, dish out and set aside.

2.  In the same wok, add a little more oil.  Add in chopped onion and garlic.  Stir-fry well.  Add in frozen mixed vegetable, stir-fry well.  Add in brown rice, break it out and stir-fry well.

3.  Add in sardine together with the tomato sauce and fried eggs.  Break out the sardine (so that my girls would eat it) and stir-fry well.  Season with hot chili sauce, cane sugar, pepper and iodized salt.  Stir and blend well.  Serve on individual bowls.

4.  Lastly, garnish each bowl with toasted sesame seeds.  Serve hot!

14 comments:

tigerfish said...

I usually buy them in spring water then cook them with tomatoes in spicy sauce. Love love love it! After cooking and dishing up from the wok, I will also add some rice to the wok to mop up the sauce and "clean' up the wok in a way.

Mochachocolata Rita said...

again, brilliant idea! u re a genius!

ChopinandMysaucepan said...

Sardines in tomato sauce with diced Spanish onions, red chillies and a twist of lemon juice is the perfect stuff for making sandwiches with white bread. I remember being able to have at least 4 large sandwiches with these sardines!

Juliana said...

Ching, this fried rice using sardines and brown rice looks delicious, I love rice dishes.
Hope you have a great week :-)

iva | in my kitchen said...

yummy! I love sardines, and the brown rice makes a healthier version too!

daphne said...

oh yes i used to make sandwiches the same way chopinandmysaucepan did it!!
I wouldn't hv thought of using it in fried rice. usually i have it with porridge! new idea!

noobcook said...

I love sardines, usually buy our local version soaked in tomato sauce and just serve it with sliced onions and chilli padi. I like your fried rice.

Sonia (Nasi Lemak Lover) said...

i fried rice with canned tuna before but never try with sardines, must try one day. Thanks for sharing.

Indonesia Eats said...

I love sardines too! My fave is sardines with avocado on top of toast

babe_kl said...

my hubby introduced sardine fried rice and i'm hooked!

Joy said...

That looks so yummy.

Shu Han said...

As a poor student, I LOVE sardines. Cheap and yummy! I often fry plain ones here with chilli and tomatoes, kind of like the tomato sardines we get in Singapore. (:

http://mummyicancook.blogspot.com/2011/04/spicy-sardines-in-caramelised-onion-and.html

Mei Ling said...

This looks yummy. I would love to try it with hot chilli sauce but I wonder if it will be too hot for kids. My girls are 1 and 3 years old.

Little Corner of Mine said...

Hi Mei Ling,
For me, I don't think the Maggi hot chili sauce is hot, but it might be for the 1 year old. You can add the chili sauce at the end, just scoop some out for your girls before adding the chili sauce for you and your hubby.